Multicultural Cook Book

Multicultural

COOK BOOK

SOMALI BANGLADESHI SUDANESE GUJARATI SOUTH ASIAN

Multicultural Cook Book_Layout 1 05/03/2012 12:43

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CONTENTS

SOMALI CUISINE

SOMALI CHICKEN SUQURCHAPATTIFISH BIRYANISHIGNIIMIXED SALAD

BANGLADESHI CUISINE

BENGALI ROAST CHICKEN WITH ROASTED VEGETABLESROASTED VEGETABLESLAMB BIRYANIFISH BHUNAMUGLI PARATHA

SUDANESE CUISINE

ASEEDAKISRATOMATO & YOGURT SAUCELAMB KOFTABABAGHANOUJMAHSHICRÈME CARAMELASUDANESE STUFFED CHICKENCUCUMBER SALAD

GUJARATI CUISINE

SAMOSACORIANDER CHUTNEYSAMBHARKHADIPILAUROTLIUNDIYUMUTHIADOKRA

SOUTH ASIAN CUISINE

CHICKEN KOFTA CURRYTARKA DHAALFISH CHUTNEY

INTRODUCTIONHEALTHY EATINGBENEFITS TO THE FAMILY & THE COMMUNITY

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This project is collaboration between CardiffMetropolitan University and the CommunitiesFirst, Ethnic Minority Programme and itsaim is to look at different cultural recipes and torecommend how they could be made healthier.

The overwhelming focus for this project was to focuson how the cultural food of diverse communitiescould be adapted to retain the taste and flavor whilsttaking on some healthier substitute ingredients.

As you will see from the recipes contained within thebook the groups represented are Somali, Sudanese,Gujarati, Bangladesh and the wider South Asiancommunity. Cardiff has a extensive representation ofthese communities and their food makes a strongcontribution to the cosmopolitan melting pot.

What I hope you notice from all of the recipesincluded is that there is a definite emphasis onobtaining a balanced diet whilst cutting downparticularly on the use of salt and oil and theincreased inclusion of vegetables. For me personallythis has been a great opportunity to meet a widerange of people and sample some fantastic food andflavours which I hope you will enjoy cooking usingthe recipes included. Throughout this project thefocus on Healthy Eating has been at the forefront ofthe sessions and I believe that the students have allenjoyed the weeks where we have adapted theirrecipes and introduced new ones.

Without the commitment, desire and frankness of thestudents on these courses this project would nothave been successful or so enjoyable for allconcerned, so a big thank you to all. It would also nothave been possible without the continued support ofthe Widening Access team at Cardiff Met who madethis project a reality.

It is hoped that the legacy from this project will be toincrease the awareness of Healthy Eating amongstthe communities focused on and that they willcontinue to introduce these changes in their dailyfamily lives and that some will chose to follow theirambitions and start further educational courses. Onething to remember is that if you add variety bychanging what you usually eat, you'll also get lots ofopportunity to experiment and that Healthy Eatingcan be tasty, exciting and exotic.

Lisa WrightSenior LecturerCardiff School of ManagementDepartment Tourism, Hospitality & Events

The Multi cultural cook book project had a majorbenefit in that it attracted a diverse number ofparticipants from all different cultures. Whateverthe motivation for embarking on this course eachindividual met the challenge with enthusiasm,motivation, pride in their culture and mostimportantly an open mind to changing eating habits.

The course ran in partnership with Ethnic MinoritiesCommunities First Team across several locationsthroughout Cardiff . Through a series of fun and(deleted as) interactive sessions the groups havemanaged to produce this healthy eating recipesbook. The project equipped all learners with newskills to educate their families and their individualcommunity about healthier eating.

On behalf of Cardiff Metropolitan University I wouldlike to thank all those who took part and projectpartners with all their efforts in sustaining this project.

Dina KhalidiWidening AccessCardiff Metropolitan University

MULTICULTURAL HEALTHY RECIPE PROJECT INTRODUCTION


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HEALTHY EATING MULTICULTURAL HEALTHY RECIPE PROJECT

Fruit and vegetables

Bread, rice, potatoes, pasta

and other starchy foods

Meat, fish,eggs, beans

and other non-dairy sources of protein Foods and drinks

high in fat and/or sugar

©

Milk and dairy foods

D Eating a healthy, balanced diet is an important part of maintaininggood health and can help you feel at your best. In order to get thisbalance, you should eat a wide range of foods to ensure that yourbody is receiving all the nutrients it needs.

The Eatwell plate is a pictorial image, showing the proportions offood we should be eating from each food group.

In order to make things easier below are some practicalhealthy eating tips:

1) Base your meals on starchy carbohydrates; these include bread, pasta, potatoes, rice, couscous, chapatti, pita bread and breakfast cereals. Choose wholemeal varieties where possible as these contain more fibre and will fill you up.

2) Eat a minimum of 5 portions of fruit and vegetables per day, in order to get the vitamins and minerals our body requires.

3) Cut down on foods high in fat and sugar. These foods have no benefit to your health and can often contribute to poor health. In particular Saturated fat, this type of fat is known to raise cholesterol levels within our body. Examples of these foods arebutter, oils, ghee, cakes, pastries, biscuits, processed meats, some microwave meals. chocolates and puddings.

4) Eat less salt, as a high salt intake can contribute to health problems such as high blood pressure. Ideally we shouldn’t be adding salt to food as it is often within the foods that we purchase.

5) Get active and be a healthy weight. Diet and physical activity go hand in hand and by being a healthy weight we reduce the risk of poor health in the future.

6) We should be aiming to eat 2 portions of fish per week, one of which should be oily, as fish is high in protein, vitamins and minerals

7) Don’t skip breakfast as it is part of a healthy balanced diet and in some cases can help control weight. Breakfast cereals can also provide vitamins and minerals

8) Don’t get thirsty, as we need approximately 1.2 litres of fluid per day. All non-alcoholic fluid will contribute, but we should be aiming to drink more water.

For further information on Healthy Eating visit NHS Choices: www.nhs.uk

Use the eatwell plate to help you get the balance right. It shows how much of what you eat should come from each food group


MULTICULTURAL HEALTHY RECIPE PROJECT BENEFITS TO THE FAMILY & THE COMMUNITY

RACE, ETHNICITY AND HEALTH

The causes for health inequalities experienced byethnic minority individuals and communities arecomplex and subject of much research; howeverthere is evidence of a relationship between factorssuch as:

• poor cultural awareness amongst health care staff or culturally biased health services

• poor awareness of and take-up of available health care

• differences in culture and lifestyle which can have negative impacts on well-being

• biological susceptibility.

Evidence shows that health is mainly shaped by thesocial circumstances in which people are born, growand live. Ethnicity also reflects and influences thesesocial circumstances. When it comes to serviceaccess evidence again shows that people from ethnicminority backgrounds, especially patients with lowEnglish language skills, are more likely to receivepoorer services and experience adverse events intheir journey through the health system.

There is also evidence that biological factorsassociated with ethnicity can play a part in theprevalence of particular health conditions, forexample, Diabetes among South Asian men. (1)

Large-scale surveys like the Health Survey forEngland and Wales show that ethnic minority groupsare more likely to experience the adverse effects ofill-health than their ‘white’ British counterparts. Thereis some variation in the impact of some illnesses anddiseases by ethnicity and on other causes such associo- economic factors (2)

Similarly, some BME groups experience worse healththan others. Surveys commonly show that Pakistani,Bangladeshi and Black-Caribbean people experiencethe poorest health. Also patterns of ill-health vary(for example, some communities are up to 6 timesmore likely to develop Type 2 Diabetes than theWhite population and similarly there are higher ratesof cardio-vascular diseases and Diabetes amongsome ethnic minority groups (3).

(1) Parliamentary Office of Science and Technology- Postnote- January 2007. Number 275

(2) Culturally responsive JSNAs: a review of raceequality and Joint Strategic Needs Assessment practice. Local Government and Development, November 2010

(3) The Health of Minority Ethnic Groups – Health Survey for England and Wales 2004 Ethnic minority communities in Cardiff

On a local level, Cardiff has the highest proportion ofpeople from non-white ethnic groups in Wales at8.2% of the population. Recent statistics suggest thatit now stands at over 10%. Historically the majority ofthese communities have resided in the Butetown,Riverside and Grangetown (South Cardiff) wards ofthe city however recent dispersals of displacedpeople, the arrival of economic migrants from newEuropean countries and internal migration have seensubstantial growth of ethnic minority communitiesliving in other areas of the city. However the majoritystill live in areas identified as socially disadvantaged.

COMMUNITIES FIRST, ETHNICMINORITY COMMUNITIESPROGRAMME.

Based on the Welsh Index of Multiple Deprivation(WIMD), Communities First is a Welsh AssemblyGovernment programme, which aims to improve ‘theliving conditions and prospects for people in the mostdisadvantaged communities across Wales.

The EMC team’s work is focussed on working withethnic minority communities throughout the city.

•� Improving health and wellbeing

• Improving prospects

•� Involving local people

• Directing (new and existing) resources and services to those most in need

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Somali meals are meat driven,vegetarianism is relatively rare. Goat, beef,lamb and sometimes chicken is fried inghee, or grilled or broiled. It is spiced withturmeric, coriander, cumin and curry andeaten with basmati rice for lunch, dinnerand sometimes breakfast.

Vegetables appear to largely be side dishes,and often are woven into a meat dish, suchas combining potatoes, carrots and peaswith meat and making a stew. Greenpeppers, spinach and garlic were also notedas the types of vegetables most commonlyeaten. Bananas, dates, apples, oranges,pears and grapes are among some of themore popular fruits (a raw, sliced banana isoften eaten with rice). But in Somalia,Somalis had a much larger selection offruits - like mango and guava - from whichthey would make fresh juice. Somali stores,therefore, carry among the widest selectionof fruit juices, both Kern1s juices as well asimports from India and Canada. And thereis also a selection of instant juice: frozen oravailable as a powder.

Other common foods include a type ofhomemade bread called anjara (it looks likea large, spongy pancake); black teasweetened with milk and sugar; andsambusas, which are deep-friedtriangular-shaped dumplings usually filledwith meat or vegetables.

Somali Cuisine


SOMALI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT

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SOMALI CHICKENSUQUR

Ingredients

500g Diced Chicken

2 large onions (chopped)

1 Green Pepper (chopped)

3 Garlic Cloves (crushed)

Bunch Coriander (finely chopped)

3 Tomatoes (chopped)

1 tablespoon olive oil

1 teaspoon cumin

1 cup vegetable stock

Method

1. Heat the oil in a saucepan and add thefinely chopped onions and sauté until lightly browned

2. Add the diced chicken and brown.

3. Blend together the green pepper, tomato, garlic & coriander and add to the chicken & onions.

4. Cook on a low heat for 10 minutes andthen add in the cumin and vegetable stock.

5. Simmer for approximately 10 minutes and serve immediately.

This dish is excellent served with either,chapatti, basmati rice or salad.


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MULTICULTURAL HEALTHY RECIPE PROJECT SOMALI CUISINE

CHAPATTI

Ingredients

1 cup plain wholemeal flour

1 cup plain flour

Pinch salt

Cup of water

1 teaspoon vegetable oil

Method

1. Sieve the flour into a bowl and add the salt and enough water to form a dough.

2. Knead the dough until all of the ingredients are combined and then split into fist sized balls.

3. Flour a board and roll the ball of dough into a thin rectangle.

4. Fold the rectangle into quarters and allow to rest for 10 minutes.

5. Roll out the folded dough until flat and thin

6. Lightly oil a pan and place on a high heat

7. Place the chapatti in the pan and cookfor approximately 2 minutes on each side continually turning until lightly browned.



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FISH BIRYANI

Ingredients

4 Fish Fillets (Salmon/Cod/Halibut)

2 cups brown/white basmati rice (washed)

1 large onion (chopped)

1 small onion (sliced)

5 cloves garlic

1 green pepper (chopped)

1 red pepper (sliced)

3 large tomatoes

Bunch of fresh coriander

Pinch of salt

2 tablespoons of vegetable oil

4 cups fish stock

5 Cardamom pods

5 cloves

5 bay leaves

1 green chilli

cup sultanas

teaspoon yellow food colouring

Method

1. Heat the oil in a heavy bottomed pan and add the chopped onion & green pepper and sauté until lightly browned and then add in the bay leaves & cloves.

2. Bring a pan of salted (pinch) water to the boil and add the rice. Boil until slightly softened and then drain.

3. Blend coriander, tomato, cardamom and garlic together until smooth.

4. Remove the bay leaves and cloves from the onion and add the tomato and coriander mixture into it.

5. Wash the fish and dice it before adding it into the pan, sauté gently fora minute before adding in the fish stock and simmering for 5 minutes.

6. Heat a frying pan with a teaspoon of oil until very hot and very quickly fry the sliced onion and sliced red pepperuntil crisp

7. Place the drained rice onto the top of the fish mixture. Into the rice gently swirl the yellow food colouring and then top it with the sliced onion, red pepper and sultanas.

8. Cover and place in a preheated oven gas mark 4 for 20 minutes (until the rice is fully cooked)

9. Remove from the oven and serve with a mixed salad and Shignii.


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SHIGNII

Ingredients

Bunch of coriander

1 Hot green chilli

1 clove garlic

1 tomato

lime

Method

1. Place the coriander, green chilli, garlic& tomato into a food processor and blend until smooth

2. Pour into a small bowl and garnish with a squeeze of lime juice



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MIXED SALAD

Ingredients

Iceberg Lettuce (finely sliced)

Cucumber (finely sliced)

2 large tomatoes (sliced)

1 carrot (grated)

1 small red onion (finely sliced)

� lemon (juice)

Method

1. Arrange all of the ingredients on a plate and finish with a squeeze of lemon juice.



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Bangladeshi cuisine is a genericterminology to refer to the cooking-styleand trend now prevalent in Bangladesh.However, there are several regionalvariations, in terms of dishes. The maindifferences are as follows:

South - Barisal Division, ChittagongDivision and Khulna Division, being close tothe sea, tend to have a larger use of seafish in their cuisines in addition to coconut.Shutki, which is an especially treated dryfish, is extremely popular in these areas. Dhaka/Central - Dishes involving fried riceand a lot of meat are usually legacies ofDhaka's past as the capital of Bengaliempires. Much of this is still visible in theold city, where dishes like biriani, Mughlaiporota and bakhorkhani are made byspeciality stores, many of which haveexisted for over a century.

West and North-west - Vegetable curriesheavily occupy the main eating in theseareas. Also, spices are more commonly,and more heavily, used. River fishes(sweet water fish) are common in thedishes.

North-east - Large number of lakes aroundthe Sylhet Division encourages greater useof lake fish in the cuisine. Because ofproximity to the hills in Assam, severalfruits and pickles that are otherwiseabsent in rest of the country, such asshatkora are used in cooking and serving,producing a distinct nature to the diningmenu here.

Bangladeshi Cuisine

Staple ingredients and spices

The staples of Bangladeshi cuisine are rice,atta (a special type of whole wheat flour),and at least five dozen varieties of pulses,the most important of which are chana(bengal gram), tur (pigeon pea or redgram), urod (black gram), and mung (greengram). Pulses are used almost exclusively inthe form of dal, except chana, which isoften cooked whole for breakfast and isprocessed into flour (beshon). However,unlike neighbouring Indian food thatincludes types of rice and bread, the mainsource of carbohydrates in a "regular"Bangladeshi meal is plain white rice.Different kinds of fried rice, in the forms ofpulao and biriyani are eaten mainly onspecial occasions and at parties.

Bangladeshi food varies between very'sweet' and mild-to extremely spicy, manytourists even from other South East Asianand Subcontinental countries find the foodspicy. It resembles North East Indian andSouth East Asian food more closely thanthat of any other part of the Subcontinent,most likely due to geographic and culturalproximity. The most important flavours inBangladeshi cuisine are garlic, ginger, lime,coriander, cumin, turmeric and chilli. Insweet dishes, cardamom and cinnamon areamongst the natural flavours


BANGLADESHI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT

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BENGALI ROASTCHICKEN WITHROASTED VEGETABLES

Ingredients

1.5kg Chicken

1 teaspoon (tsp) chilli powder

1 tsp garam masalla

1 tsp cumin

1 tsp geera

1 tsp ground coriander

1 tsp kashmiri masala

tsp salt

1tsp oil

2 cups low fat natural yoghurt

3 cloves garlic (crushed)

5cms of fresh ginger (finely chopped)

lemon (juice)

Method

1. Carefully wash the chicken and cut into 8 pieces and remove the skin.

2. Mix together all of the spices, garlic, ginger, salt, lemon juice & yoghurt in a large bowl and add in the chicken pieces to marinade for 1 hour.

3. Place the marinated chicken on a lightly oiled baking tray & place in a preheated oven (180�C/gas mark 7)

4. Cook for 30 minutes then turn once and cook for a further 20 minutes

5. Check that the chicken is fully cooked, remove from the oven and rest for 10 minutes before serving with the roasted vegetables.


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MULTICULTURAL HEALTHY RECIPE PROJECT BANGLADESHI CUISINE

ROASTED VEGETABLES

Ingredients

4 Green chillies

2 Red chillies

2 Green peppers (quartered)

2 Yellow peppers (quartered)

2 Red peppers (quartered)

6 Tomatoes (halved)

2tsp garam masala

2tsp kashmiri masala

tsp salt

tsp ground white pepper

1tsp oil

Method

1. Mix all of the chopped vegetables in abowl and stir in the spices.

2. Place the seasoned vegetables on an oiled baking tray and put into a pre heated oven (180�C/gas mark 7) and cook for 45 minutes turning once and serve on a heated plate.


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LAMB BIRYANI

Ingredients

1kg diced lamb shoulder

3 large onions (chopped)

1 small onion (sliced)


10cms of fresh ginger (minced)

2tsp ground cinnamon

1tsp ginger powder

2tsp ground coriander

2tsp garam masala

5 cups basmati rice (white/ brown)

1tsp vegetable oil

Method

1. Brown the chopped onions in a lightlyoiled pan and add in the crushed garlic and minced ginger.

2. Add in the spices (cinnamon, ginger, coriander & garam masala) and sweat over a low heat for 2 minutes.

3. Wash and dry the lamb and add into the pan, turn the heat up and brown on all sides.

4. Wash the basmati rice and pour into the pan containing the meat & spices, cover with water and bring to the boil & then simmer until the rice is cooked. (stir frequently and do not allow to dry out, add mor water if necessary)

5. Heat an oiled pan to high & fry the sliced onions until crisp.

6. Season the lamb to taste and serve topped with the crisp onions.


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MULTICULTURAL HEALTHY RECIPE PROJECT BANGLADESHI CUISINE

FISH BHUNA

Ingredients

500g White Fish

3 Onions (sliced)

2tsp Chilli Powder

1tsp Tumeric

2 Green Peppers

1 tin chopped tomatoes

2 tsp vegetable oil

Small bunch fresh coriander

Salt & black pepper to season

Method

1. Heat 1 tsp oil in a pan and add in the sliced onions & sauté until lightly browned then add in the sliced green peppers and cook until soft.

2. Add in 1tsp of chilli powder, cook for a further minute before adding in the chopped tomatoes and simmering for 10 minutes. Season to taste.

3. Mix together the remaining chilli powder, tumeric and a pinch of salt and rub this mixture onto the fish.

4. Heat the remaining oil in another pan and sear the fish on both sides until brown.

5. Once the sauce is cooked add in the fish, warm through and serve, garnished with chopped coriander.



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MUGLI PARATHA

Ingredients

2 Cups wholemeal flour

1tsp vegetable oil

Pinch of salt

Water to bind (approx � cup)

Filling

2 eggs

1 onion (finely chopped)

1 green pepper (finely chopped)

Small bunch fresh coriander (finely chopped)

Method

1. Place the flour & salt in a mixing bowl and slowly add the water until a smooth dough is formed.

2. Knead the dough then split into small balls and roll each one out into circles (makes approx 12 discs)

3. In another bowl, beat together the eggs, chopped onion, pepper & coriander.

4. Lay 1 dough disc on the surface, spoon in some of the egg mixture intothe centre and top with another disc and press together at the sides.

5. Heat a non stick pan/griddle on high heat and dry fry on both sides until golden brown

6. Cut the cooked bread into’s and serve as an accompaniment.


Sudanese cuisine is varied by region, andgreatly affected by the cross-culturalinfluences upon Sudan throughout history.In addition to the influences of theindigenous African peoples, the cuisinewas influenced by Arab traders andsettlers during the Ottoman Empire, whointroduced spices such as red pepper andgarlic, as well as Levantine dishes,Egyptian, Yemeni, Indian and EthiopianCuisines in the Eastern part.

A wide variety of stews exist in Sudan,often paired with a staple bread orporridge. Further south, fish dishes become popular.

Sudanese food in the north is simpler,whereas foods further south reflect theinfluence of surrounding areas, such as theYemeni influenced mokhbaza (bananapaste) of eastern Sudan.

Cuisine of Sudan is a fine combination ofvegetarian dishes along with meat and fish.The Sudanese cuisine features the use ofbasic foodstuffs. The cuisine of Sudan issimple yet very sumptuous.

SUDANESE CUISINEIngredients used inCuisine of Sudan

The local markets are in the country arereplete good stocks of food, vegetables andspices. The markets also have good stock ofmeat and poultry. Chicken and beef areavailable in most of the towns and cities inthe country. Fresh fish is available in towns ofOmdurman and Khartoum. The fishes arebrought directly from Nile and are sold in thelocal markets.

Chicken in Sudan is usually eaten as stew. Beef is used for making kebabs, that isskewered and cooked in a charcoal oven Fish is fried until crisp and accompanied withred peppers.

Bread- The 2 types of bread are available inthe country. ‘Kisra’ is an unleavened thin typeof maize flour bread. Another type of breadis ‘gurrasa’, which is thick and is added as abase for vegetable and meat stew.

Different types of vegetables are available inthe markets like potatoes, beans, lettuce,green bananas to name a few. Vegetable arefried, stewed or made into gravy. Salads arealso common in the country.

Desserts are also very popular in Sudan. The favourite country dessert is zabadi. This is a yoghurt dessert with a dash of thicksyrup. Another favourite dessert is hoshabthat is eaten cold. A mixture of raisins andfids are added to chopped bananas and issweet tasting.

Drinks: Tea is the popular drink in the countryof Sudan. Locally known as ‘shai’, tea isoffered in glasses and has used flavourings.Cinnamon tea is very common in the country.

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SUDANESE CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT

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ASEEDA

Ingredients

4 Cups Sorgram flour

2 litres water

Pinch of salt

Method

1. Place a pan on the heat and bring the 2 litres of water to the boil

2. Add in the sorgram flour and salt and stir continually until firm.

3. Place into bowls and cool before turning out onto a serving dish.


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MULTICULTURAL HEALTHY RECIPE PROJECT SUDANESE CUISINE

KISRA

Ingredients

2 Cups flour

2 Cups water (approx)

Pich of salt

Method

1. Place the 2 cups of flour and salt into a bowl & add enough water to make a smooth batter, whisking continually.

2. Heat a griddle pan until smoking hot and sprinkle with water.

3. Pour a small amount of batter into the centre of the pan and spread thinly, cook for 30 seconds before turning and then 30 seconds on that side before placing on a serving dish.



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TOMATO & YOGHURTSAUCE

Ingredients

1 Onion (chopped)

1 tin chopped tomatoes

500ml low fat natural yoghurt

1 tablespoon (tbs) peanut butter

2 tbs red lentils

1 tbs dried okra powder

1tbs whole-wheat flour.

Method

4. Heat a teaspoon of oil in a pan and sauté the chopped onion until lightly browned.

5. Place the chopped tomatoes into a blender and add in the onion and blend until a smooth paste forms and place it back in the saucepan.

6. Into the blender place the yoghurt, red lentils, peanut butter and flour and again blend to a paste.

7. Add the yoghurt mixture into the tomatoes stirring constantly and add seasoning to taste.

8. Bring to the boil and simmer over a low heat for 5 minutes, add in the dried okra and simmer for a further 5 minutes.

9. Serve with either Aseeda or Kisra.before placing on a serving dish.


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LAMB KOFTA

Ingredients

1kg lamb mince

2 onions

1 cup breadcrumbs

Bunch fresh parsley

Pinch of salt

1 tsp pepper

Method

1. Pre heat the oven to 180°C /gas mark 6.

2. Put all of the ingredients into a blender and pulse until smooth.

3. Split into golf sized balls and roll lengthways to about 10cms.

4. Oil a baking tray and cook in the ovenfor approximately 40 minutes turning once.

5. Serve with a green salad and babaghanouj



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BABAGHANOUJ

Ingredients

2 Aubergines

1 Lemon (juice)

2 tbs peanut butter

½ Cup natural low fat yoghurt

2 cloves garlic

Small bunch parsley

Method

1. Pre heat the oven to 180°C /gas mark 6.

2. Wash the aubergine and place onto anoiled baking tray in the oven and bakeuntil soft.

3. Once it is cooked take out of the oven& allow to cool before stripping the skin off.

4. Place the yoghurt, peanut butter, juiceof 1 lemon, garlic & aubergines together in a blender with a pinch of saltand blend until smooth.

5. Spoon into a bowl and garnish with some chopped parsley & serve.


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MAHSHI

Ingredients

500g minced lamb

2 Yellow Peppers

2 Red Peppers

2 Courgettes

2 Small Aubergines

2 large tomatoes (sliced)

3 cups aborrio rice

1 bunch fresh coriander

1 bunch fresh flat leafed parsley

3 cloves garlic

½ Onion

1 lemon (juice of)

1 tbs tomato paste

1 tsp ground coriander

1 tsp ground cinnamon

½ tsp ground black pepper

½ tsp salt

1tsp olive oil

Method

1. Carefully cut the tops from the peppers and remove the seeds.

2. Hollow out the courgettes carefully using a teaspoon scoop or apple corer leaving about a 2cm thick shell all around. Place the scooped out innards into a separate bowl

3. Again cut the top from the aubergine and scoop out the insides, again leaving about a 2cm thick shell all around and placing the innards into the separate bowl.

4. Wash the vegetables thoroughly and dry

5. To make the stuffing mix together the vegetable innards, the rice, lamb mince, 2 crushed cloves garlic, coriander, parsley, ground cinnamon, a little olive oil and season with salt & pepper.

6. Stuff the vegetables up to ¾ full (do not fill to the brim as the mixture will expand when cooking and leak out).

7. Lightly oil the base of a large casserole or saucepan, then place the slicedtomatoes at the bottom of the pot.

8. Carefully place the stuffed vegetablesinto the pan so that they fit snugly together.

9. In a blender combine the onion, 1 clove garlic, ground coriander and lemon juice together.

10. To prepare the sauce, heat 1 litre water in a separate pot and add in the tomato paste and when combined addin the onion mixture, bring it to the boil, and season with salt and pepper

11. Pour the sauce into the pot to cover the vegetables.

12. Cover the vegetables with a plate or something similar to hold them down lightly to keep them in place while cooking so the stuffing doesn't run out.

13. Put the pot to cook on high heat and bring it to the boil and then turn it down to gently simmer for an hour.

14. Uncover and simmer to thicken sauce if needed towards the end of the cooking time and serve hot.



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CRÈME CARAMELA

Ingredients

8 eggs

1 litre milk

1 tablespoon (tbs) butter

1 tbs vanilla extract

1/2 cup brown sugar

Method

1. Beat eggs and milk until mixture is frothy

2. Melt the butter over a low heat and add to the egg mixture along with the vanilla extract.

3. In another pan melt the sugar and heat until it turns into caramel (warning this mixture is very hot and will burn if it comes into contact with skin)

4. Pour this caramel into a 7” solid bottomed cake tin and rotate the pan to spread caramel all around the sides

5. Beat the egg mixture again.

6. Pour it quickly into the cake tin on topof the caramel.

7. Cover the tin tightly with aluminium foil which has been well greased on the under side

8. Place the tin in a larger pan half filled with water and bake on high heat in the oven for 30 minutes.

9. Remove cover and test with a silver knife (when it comes out clean, custard is done).

10. Chill until thoroughly cold.

11. Turn the caramela out onto a 10 to 12-inch platter and serve.

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SUDANESE STUFFEDCHICKEN

Ingredients

1 Whole Chicken (cooking times varydepending upon the weight of bird)

2 tsp paprika

1tsp cumin seeds

½ tsp ground black pepper

1tsp garam masala


6 cups cooked Basmati Rice (white orbrown)

1 red pepper

1 red onion

1 yellow pepper

2 tsp olive oil

1 cup pine nuts

1 cup sultanas

Method

1. Heat oven to 200°C Gas Mark 7

2. Mix together the cumin seeds, paprika, garam masala, salt & pepper with the oil and then spread the paste onto the outside of the chicken and place into a hot oven on a high heat for 30 minutes breast side down then turn and reduce heat to 180°c for a further 40 minutes.

3. Bring a pan of water to the boil and add the rice and cook until soft.

4. Finely chop the peppers, onion and fresh coriander & mix together with the cooked rice. Add a pinch of salt & pepper.

5. Gently toast the pine nuts and set aside to cool.

6. In a large bowl mix the pine nuts & sultanas into the rice mixture. Place half in an oven proof bowl and cover. (you will need to reheat this before serving)

7. Remove the chicken from the oven and put the other half of the rice into the bird’s cavity and place back in the oven for 35 minutes or until the bird iscompletely cooked and the juices run clear.

8. Take the chicken out of the oven, cover and allow to rest for 10 minutes.

9. In the meantime take a large serving plate & cover with the extra rice leaving a gap in the middle on which to place the stuffed chicken.

10. Garnish with fresh coriander & serve immediately with cucumber salad.



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CUCUMBER SALAD

Ingredients

1 whole cucumber finely chopped

1 carrot grated

2 cups natural low fat yoghurt

3 cloves garlic (grated)

Pinch salt & black pepper.

Fresh coriander to garnish

Method

1. In a bowl mix together the cucumber, carrot, garlic and salt & pepper

2. Into the bowl slowly add the yoghurt mixing gently.

3. Once the ingredients are all mixed together transfer to a serving dish & garnish with fresh coriander.


The Gujarati people live in the westernpart of the Indian subcontinent, in thestate of Gujarat and they have rich culturalheritage. One of their specialties is theircuisine which is in many ways unique fromother culinary traditions of India. It is oneof the few cultures where the majority ofpeople are vegetarians. This vegetarianismmay have originally sprung from theinfluences of Jain vegetarianism andtraditional Hinduism.

Gujarati cuisine is a blend of exquisiteflavours and textures. A wide range offoods are cooked in Gujarati homes, and avariety of typical traditional recipes comefrom different regions of Gujarat. Gujaraticuisine varies widely in flavor and heat,depending on a given family's tastes as wellas the region of Gujarat they are from.North Gujarat, Kathiawad, Kachchh, andSurti Gujarati are the four major regions ofGujarat that all bring their own style toGujarati food. Many Gujarati dishes aredistinctively sweet, salty, and spicy at thesame time.

GUJARATI CUISINEGujaratis will often refer to Dal-Bhat-Rotli-Shaak as their standard, no-frills, everydayfare, which is a combination of rice, lentilsoup, bread & vegetable curry. For specialoccasions, this basic quartet is supplementedwith additional shaak(a dish made up ofdifferent combinations of vegetables andspices, which may be stir fried, spicy orsweet), sweet dishes, and side dishes. Afestive Gujarati thali (meal consisting ofseveral meat & vegetable dishes with rice &bread) can easily contain a dozen or moreseparate items. There is also an establishedcombinations of spices, thought to facilitatedigestion, that are used with different foods.

With so much variety in vegetarian food,cookbook writer Madhur Jaffrey has termedGujarati cuisine as "the haute cuisine ofvegetarianism" in 'Flavours of India', one ofher TV shows about Indian food. Yet, Gujaratifood remains relatively unknown outsideGujarat, despite Gujaratis being one of theearly Indian communities who have venturedout to different parts of the world for multiplereasonsuntry.

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GUJARATI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT

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SAMOSA

Ingredients

1 cup plain flour

Squeeze lemon juice

1tbsp oil

Little salt

Water to Knead dough

For Stuffing:

3-Potatoes

6 carrots

1/2 cup Green Peas

3Green Chillies (finely chopped)

1/2tsp Ginger (crushed)

1/2tsp coriander powder

1/2tsp tumeric

Bunch fresh coriander (finely chopped)

1/2 tsp cumin seeds

Salt to taste

Method

Heat the oven to 200°C

Dough: 1. In a bowl mix together the flour,

salt & oil

2. Add a little water at a time, ensuring that all ingredients are mixing well.

3. Continue kneading until you have a soft pliable dough.

4. Cover it with moist Muslin cloth and keep aside for 15 minutes.

For Stuffing : 5. Finely chop the potatoes & carrots

6. Heat 1/2tsp vegetable oil in a pan andadd in the cumin seeds & chillies & stir for a moment before adding in thecarrots & potatoes.

7. After approximately 2 minutes add in the ginger, coriander, tumeric & cumin powder and mix well. Finally add in the peas and cook through.

8. Add in a pinch of salt to taste and finish with a handful of fresh chopped coriander leaves.

(top tip: in a small bowl mixtogether a little flour & water toact as a ‘glue’ for the samosa)

To Assemble:9. Make small balls of dough and roll it

into a 4"-5" diameter circle.

10. Cut the circle into half so that you are left with two semi-circles.

11. Now take one semi circle and fold it like a cone sealing it with the flour and water paste (‘glue’).

12. Place a spoon of filling in the cone and seal the third side using the ‘glue’you should now have a triangle.

13. Place the samosas on a lightly oiled baking sheet and bake in the pre-heated oven for 12 minutes turning once.

14. Serve samosa hot with chutney & a green salad.


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MULTICULTURAL HEALTHY RECIPE PROJECT GUJARATI CUISINE

CORIANDER CHUTNEY

Ingredients

1 Cooking Apple

2 Green Chillies

1 large bunch fresh coriander

Pinch salt

½ tsp sugar

Method

1. Blend all of the ingredients together until smooth and pour into a bowl ready to serve.



38

SAMBHAR

Ingredients

4 carrots (finely chopped)

1 white cabbage (finely chopped)

2 green chillies

½ tsp cumin seeds

½ tsp mustard seeds

1 tsp tumeric powder

½ tsp asofedia powder

½ tsp vegetable oil

Method

1. Heat the oil in a pan and add in the mustard and cumin seeds and heat until popping and then add in the asofedia powder and chillies.

2. Add in the vegetables and stir for a couple of minutes before adding in the tumeric.

3. Cook for another minute and then serve immediately.


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KHADI

Ingredients

½ cup gram flour

1 ltr low fat yoghurt


4 curry leaves (optional)

1inch ginger (crushed)

1 green chilli

1tsp cumin seeds

1 tsp mustard seeds

½ tsp asofedia powder

4 cloves

2 cinnamon sticks

1tsp sugar

Salt to taste

Coriander leaves to garnish

Method

1. Blend together yoghurt, ginger, salt, sugar, gram flour and garlic

2. Pour the mixture into a pan and bringto the boil stirring continuously.

3. Once boiled add in the cloves, cinnamon sticks and curry leaves.

4. In a separate pan heat the mustard and cumin seeds until popping and then stir into the mixture.

5. Serve immediately with rice. Sprinkle with coriander leaves to garnish.



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PILAU

Ingredients

4 cups Basmati Rice

2 cinnamon stick

3 cloves

1 tsp mustard seeds

1 tsp cumin seeds

1 red pepper

1 green pepper

1 yellow pepper

1 potato

3 carrots

1 cup peas

Bunch fresh coriander

Tsp vegetable oil

tsp salt

Method

1. Heat oil in a large pan

2. Add in cinnamon sticks, cloves, mustard & cumin seeds and heat until the seeds start popping

3. Chop the peppers, potato and carrots evenly and then add into the pan together with the peas and sauté gently.

4. Add in the rice, sauté for 5 minutes stirring continuously and then cover with water and bring to the boil and allow to simmer until soft, stirring occasionally.

5. When the rice is cooked place in a serving bowl and garnish with fresh coriander leaves.


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ROTLI

Ingredients

2 cups wholemeal flour (+ extra for rolling)

1 tsp vegetable oil

Warm water

Method

1. Put the flour into a bowl & add in the oil.

2. Add in the warm water slowly until a smooth dough is formed

3. Allow to rest for 10 minutes

4. Break the dough into small pieces androll into small balls

5. Dip each ball into flour, place onto a board and roll until approximately 2mm thick and 10cms in diameter.

6. Heat a heavy bottomed non stick pan and place the roti in it for approximately 30 seconds each side until they start to rise.

7. Serve immediately.



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UNDIYU

Ingredients

2 large aubergines

3 potatoes

1 cup tuvar

1 cup valor

1 cup guvar

2 green chillies

2 cloves garlic

1 cup shallots (whole)

½ tsp mustard seeds

1 tsp garam masala

1 tsp coriander powder

1 tsp cumin powder

1 tsp tumeric

Handful chopped fresh coriander

Method

1. Heat the oil in a large pan and add in the mustard seeds (allow to pop) thenthe garam masala, tumeric, coriander powder, cumin powder & fresh coriander.

2. Add in the chopped aubergine, diced potato, whole shallots, crushed garlic,tuver, valor, guvar & green chillies.

3. Add in 1 cup of water and place on a lid to steam until all vegetables are cooked.

4. To serve add in muthia (dumplings, recipe to follow) stir and place on a serving dish.


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MUTHIA

Ingredients

½ cup gram flour

½ cup wholewheat flour

1tsp tumeric

1 chopped green chilli

4 methi leaves

Pinch salt

1 tsp sugar

1 cup low fat natural yoghurt.

Method

1. Combine all of the ingredients together and knead into a dough.

2. Break into small pieces and roll into small balls

3. Grease a baking tray & bake in the oven for 10 minutes before adding into the Undio.



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DOKRA

Ingredients

2 cups course semolina

1 cup low fat natural yoghurt

1 green chilli

1 tsp aujma

1tsp eno (need to mix with

1 tsp vegetable oil)

Method

1. Mix all of the ingredients together apart from the eno.

2. Divide the mixture into 2 and mix in the eno into both halves equally. Whisk properly to induce air bubbles as this will make the finished dokra lighter.

3. Bring half a pan of water to the boil & then allow to simmer. Lightly grease a deep baking tray and lower it into the water (bain marie) and steam cook for20 minutes.

4. Remove the baking tray from the pan, allow to cool slightly and then take the cooked Dokra out of the tray and cut into squares.

5. Before serving drizzle with the dressing (recipe below)

DressingIngredients

2 tsps vegetable oil

1 tsp mustard seeds

2 tbs sesame seeds

2 tbs dessicated coconut

2 tbs fresh chopped coriander

Method

1. Heat the oil and add in the mustard seeds & cook until popping

2. Mix in the other ingredients, cook for a further 2 minutes then take off the heat and dizzle over the Dokra and serve.


The history of South Asian cuisine, whichconsists of the cuisines of modern-dayIndia, Pakistan, Bangladesh, Sri Lanka andNepal, is rich and diverse. As a land thathas experienced extensive immigrationand intermingling through many millennia,the Indian subcontinent has benefited fromnumerous food influences. The diverseclimate in the region, ranging from deeptropical to alpine, has also helpedconsiderably broaden the set ofingredients readily available to the manyschools of cookery in India. In many cases,food has become a marker of religious andsocial identity, with varying taboos andpreferences which has also driven thesegroups to innovate extensively with thefood sources that are deemed acceptable.

Foods in this area of the world areflavoured with various types of chili, blackpepper, cloves, and other strong herbs andspices along with the flavored butter ghee.Ginger is an ingredient that can be used inboth savory and sweet recipes in SouthAsian cuisine. Chopped ginger is fried withmeat and pickled ginger is often anaccompaniment to boiled rice. Ginger juiceand ginger boiled in syrup are used tomake desserts. Tumeric, and cumin areoften used to make curries.

SOUTH ASIAN CUISINE

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SOUTH ASIAN CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT

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CHICKEN KOFTA CURRY

Ingredients

1kg Minced Halal Chicken

3 white onions finely chopped

2 fresh tomatoes


2tsp chilli powder

1tsp madras curry powder

2tsp tumeric

2tsp coriander powder

2 tsp cumin powder

1 tsp garam masala

2 green chillies finely chopped

2 inch fresh ginger grated

6 cloves garlic (sliced)

Pinch salt

1 tsp vegetable oil

Method

1. In a large pan heat the oil

2. Add the 2 onions & 3 cloves of garlic and sweat until soft, but not coloured

3. In another bowl place the chicken mince

4. Grate the ginger and add half to the onion pan and half to the chicken mince

5. Mix together the ginger, 1tsp tumeric,1tsp cumin powder, 3 cloves garlic, 1tsp madras curry powder, ½ bunch chopped coriander and 1 onion and add into the chicken mince to incorporate fully.

6. Into the onions & garlic pan add the garam masala, tumeric, cumin, chilli powder & salt and heat for a couple ofminutes until the spices have roasted.

7. Add 2 cups of water and the fresh tomatoes quartered and bring to the boil. Allow the sauce to simmer for 20 minutes, stirring occasionally.

8. In the meantime split the chicken mixture into small pieces and roll into balls.

9. Once the sauce has simmered for 20 minutes add in the chicken kofta and bring back to the boil adding in more water if needed.

10. Simmer for 35/40 minutes (or until kofta are cooked through) and serve with rice or a green salad.


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MULTICULTURAL HEALTHY RECIPE PROJECT SOUTH ASIAN CUISINE

TARKA DHAAL

Ingredients

2 cups red lentils

1 small onion finely chopped

3 cloves garlic (grated)

1 green pepper finely chopped

Zest 1 lemon

2 tbs chopped coriander

4 cups water

2 tsp tumeric

1 tsp vegetable oil

Method

1. Soak lentils in water for 5 minutes

2. In a pan heat 1 tsp oil and add the onion & garlic and sauté for 3 minutes

3. Add in the tumeric powder then the lentils before adding in the water.

4. Bring to the boil and add in 1 thin slice of lemon (remove before serving)

5. Simmer until the lentils are soft & most of the water has been absorbed.

6. Serve on a warmed serving dish garnished with a little lemon zest.


SOUTH ASIAN CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT

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FISH CHUTNEY

Ingredients

4 white fish fillets

Bunch fresh coriander

1 onion

2 green chillies

Pinch salt

1tsp vegetable oil

Method

1. Pre-heat the grill and lightly oil a baking tray.

2. Place the fish onto the baking tray & grill for approximately 10 minutes each side (depending upon thickness)until cooked through

3. Lightly sauté the onion & chillies and add in the coriander & salt.

4. Once the fish has cooked, place in a bowl & gently break it up before adding in the onion miture.

5. Ensure that it is well mixed and place in a serving dish sprinkled with the remaining coriander.


Photography by Inga Krikciukaite


SOMALI BANGLADESHI SUDANESE GUJARATI SOUTH ASIAN


Multicultural Cook Book

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Transcript of Multicultural Cook Book